It was found that a different pace of approaches or the speed of the exercise significantly affects the result of the training.
There are three types of power movement:
- Positive (provides for slow lifting of weights).
- Negative (involves slower downing than lifting).
- Static (provides for weight retention).
There are several types of pace for exercise:
- Fast (load lift less than 2 seconds).
- Medium (load lift 2-4 seconds).
- Slow (lifting load more than 4 seconds).
Exercise speed for gaining muscle mass
To increase muscle mass, you need to perform exercises at an average or fast pace. It is this stage of training that contributes to the maximum gaining of muscle mass and involves more muscle fibers.
Exercise speed to increase strength
Classical workouts for maximum strength involve slow full-amplitude movements (up to 4 sec – concentric phase and up to 4 sec eccentric phase). Especially often, a slow eccentric phase is practiced to increase strength.
However, plyometric training should be performed periodically. In this case, the exercises are performed with a short concentric phase (about 1-2 seconds with the highest possible speed), followed by the eccentric phase (about 2-3 seconds). Before the next muscle contraction, it is recommended to pause (about 1 second). These workouts are performed with less weight and are aimed at developing explosive power.
Exercise speed for calorie burning
In this case, the important thing is not the speed of the exercise, but the overall pace of the workout. The more training you complete in one unit of time, the greater the energy expenditure, and therefore calories.
Fast lifting and slow downing. Studies show that slow downing of the weights can be used to increase strength. However, fast execution speed involves more muscle fibers and stimulates hypertrophy.